Just 2 per week has a negative effect.
Consuming a diet high in added sugar poses significant health risks, and recent research indicates that regular physical activity may not counteract these risks, particularly concerning cardiovascular health.
A study published in The American Journal of Clinical Nutrition analyzed data from 100,000 adults over 30 years. The results revealed that individuals who consumed sugar-sweetened beverages more than twice a week faced an increased risk of cardiovascular disease, regardless of their level of physical activity. Even those who engaged in the recommended 150 minutes of weekly exercise did not offset the detrimental effects of frequent sugar-sweetened beverage consumption.
The detrimental impact of high-sugar drinks is attributed to their ultra-processed nature, which can disrupt the natural bacterial communities in the gut, leading to plaque buildup in major arteries. Dr. Hosam Hmoud, a cardiologist fellow at Northwell Lenox Hill Hospital, explained that while exercise can decrease inflammation in the body, sugary beverages increase basal levels of inflammation, exacerbating arterial plaque buildup and elevating the risk of diseases like diabetes and heart disease.
Dr. Brooke Aggarwal, assistant professor of medical sciences at Columbia’s Vagelos College of Physicians and Surgeons, emphasized that although exercise offers cardioprotection, it cannot mitigate the harmful effects of sugar-sweetened beverages on cardiovascular health. Jacquelyn Davis, a registered dietitian, highlighted the adverse health implications of soda consumption, including weight gain, tooth decay, type 2 diabetes, and cardiovascular disease.
The excessive intake of added sugar can lead to increased triglycerides in the blood, contributing to arterial hardening and poor metabolic health. Dr. Aggarwal underscored the role of chronic inflammation promoted by excess sugar intake in stressing the heart and blood vessels, with added sugars providing empty calories that may lead to excess body weight and obesity, both significant risk factors for chronic disease.
Regarding diet soda, Dr. Aggarwal noted that while the evidence for its harmful effects is less clear compared to regular soda, recent studies have linked it to increased risks of obesity, type 2 diabetes, and hypertension. However, the associations are weaker than those observed with regular soda, and the reasons behind individuals choosing diet soda over regular remain uncertain.
In summary, the distinction between diet and regular soda is noted, but both should be consumed in moderation or avoided altogether for optimal health.
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